30+ Nutritious Gluten-Free Kids Lunchbox Ideas (They’ll Actually Eat!)
Packing a healthy, balanced lunch your child actually wants to eat is a daily challenge for most parents —add gluten-free into the mix, and it’s even trickier!
A lot of the usual lunchbox staples are off the table.
But don’t worry — there are plenty of delicious, kid-approved alternatives.
Below are my top tips for packing a gluten-free lunchbox, plus some easy and nutritious gluten-free kids lunchbox ideas to keep both you and your kid happy!
How To Pack a Balanced Gluten-Free Lunchbox
Because kids spend a big chunk of their day at school, what they eat there plays an important role in their overall nutrition.
So it’s important to pack a lunchbox that’s not just gluten-free, but also packed with good stuff to keep them fueled and nourished.
A well-balanced gluten-free lunchbox should ideally include:
Protein: lean meat, poultry, eggs, dairy products such as milk, yogurt and cheese, legumes, nuts and seeds
Fibre-rich carbs: wholegrain gluten-free bread, wholegrain gluten-free pasta, legume pasta, quinoa, beans and legumes
Healthy fats: e.g. avocado, nuts and seeds, olive oil
Fruit and/or veg
Tips for Packing a Gluten-Free Lunchbox
Check Labels Carefully
Even products that seem gluten-free can contain hidden gluten.
Always read ingredient labels and look for certified gluten-free symbols.
Go For Naturally Gluten-Free Foods
Some gluten-free foods can be highly processed, which often means extra additives and little nutrition.
Instead, as much as possible try to stick with whole, naturally gluten-free foods like rice, corn and quinoa, fruits, veggies, cheese, yogurt, nuts, seeds, and protein sources like eggs or chicken.
Use Gluten-Free Bread Alternatives
Gluten-free bread has come a long way in recent years but many still don’t quite match the real stuff.
If your child isn’t a fan of gluten-free bread, try gluten-free bread alternatives such as gluten-free wraps, rice cakes, corn tortillas or corn thins.
Prevent Cross-Contamination
If your kitchen has gluten-containing foods, use separate utensils, cutting boards, and containers for gluten-free items.
Having dedicated lunchboxes also helps prevent accidental exposure.
Keep it cool
To keep your kid’s lunch fresh and safe, make sure their lunchbox is kept cool — after all, no one likes a warm yogurt or sweaty cheese stick!
Use an insulated lunch bag and an ice brick to help keep everything chilled until lunchtime.
Make it Fun
For younger kids especially, making the lunchbox look a little more fun can make all the difference.
If your little one is indifferent about their lunchbox, try packing it in a bento box, use fun lunchbox accessories (e.g. animal toothpicks) or try using cookie cutters to cut sandwiches and fruit into different shapes.
Flower sandwiches also go down a treat with my daughter - while triangles and squares often don’t get touched!
Gluten-Free Lunchbox Ideas - Main Item
Gluten-Free Wraps or Bread
Most supermarkets stock gluten-free bread, tortillas, and wraps, so it’s easy to create a familiar sandwich or wrap.
Here are some filling ideas for a balanced sandwich or wrap:
Chicken and avocado with lettuce
Tuna salad
Turkey and cheese
Ham, cheese, and tomato
Egg salad with mayonnaise
Hummus and grated carrot
Rice Paper Rolls
Rice paper rolls are a fun, mess-free option that kids love.
Fill them with cooked lean meat, chicken or tofu, finely sliced cucumber and carrot, and some lettuce.
You can even add a side of gluten-free sweet chilli sauce for dipping.
Gluten-Free Crackers with Toppings
Instead of a traditional sandwich, pack some wholegrain gluten-free crackers with toppings packed separately.
Here are some good toppings for a balanced lunch:
Cheese slices and cherry tomatoes
Tuna salad with avocado
Nut or seed butter with banana slices
Cottage cheese and cucumber
Egg salad
Mini Frittatas
Egg-based mini frittatas or muffin-sized omelets are protein-rich, gluten-free and easy to batch cook.
Fill them with:
Spinach and feta
Ham, cheese and bell pepper
Sweet potato and corn
Pasta Salad
Gluten-free pasta is easy to find and can be used to make cold pasta salads for lunch.
Legume pasta such as chickpea or red lentil pasta is a very nutritious, protein-rich gluten-free pasta option.
Add ingredients such as:
Chicken or canned tuna
Boiled eggs
Cherry tomatoes, bell peppers, cucumber and corn
Olives
Olive oil dressing
Sushi or Rice Bowls
If your child likes sushi, pack gluten-free sushi rolls or try deconstructed sushi bowls with:
Cooked rice
Tuna or salmon
Avocado and cucumber
Quinoa Salad
Quinoa is naturally gluten-free and high in protein.
A simple, balanced quinoa salad could include:
Roast vegetables (pumpkin, capsicum, zucchini)
Chickpeas or grilled chicken
A lemon dressing
Nutritious Gluten-Free Snack Ideas
Yoghurt with Toppings
Pack a small container of Greek yoghurt with:
Chia seeds
Berries
Gluten-free granola
Need Dairy-Free Snacks Ideas? Check out my Dairy-Free Snack Ideas
Popcorn
Plain air-popped popcorn is naturally gluten-free, and also a whole grain, making it an excellent crunchy snack option.
Go for plain or lightly-salted air-popped popcorn.
Cheese & Veggie Sticks
Pair cubed cheese with:
Carrot and cucumber sticks
Sugar snap peas
Cherry tomatoes
My kids also love cheese with sliced apple!
Roasted Chickpeas or Edamame
A protein-rich, crunchy snack that’s naturally gluten-free.
For something a little more indulgent, you can even get chocolate-coated chickpeas (my kids love these!) or make your own at home with roasted chickpeas and melted chocolate - so easy!
Boiled Eggs
Sprinkle with a little salt for extra flavour.
Hummus and Veggie Sticks
Sticks of carrot, cucumber, celery and bell pepper all make great dippers for protein-rich hummus.
Gluten-Free Mini Meatballs
If you find your child is getting really hungry at school, try upping the protein content of their lunchbox - meatballs are great for this.
Just make sure they’re kept cool until lunchtime in an insulated lunch bag with an ice brick.
Gluten-Free Trail Mix
Make a big batch of homemade gluten-free trail mix for an easy, grab-and-go snack.
Mix together nuts (if allowed at school), seeds, dried fruit, gluten-free cereal, and maybe even a few chocolate chips for a little extra fun.
Gluten-Free Corn Chips With Guacamole
Pack some gluten-free corn chips along with a small tub of guacamole or hummus for a tasty and nutritious snack.
Seaweed Snacks
A crispy, nutrient-packed addition to your child’s lunchbox—perfect for a savory, crunchy bite without taking up much space.
Apple Slices with Nut or Seed Butter
Sliced apple with almond butter, peanut butter, or sunflower seed butter is a simple but very nutritious treat.
To keep apples from going brown in the lunchbox, combine 1 cup of cold water with 1/2 teaspoon salt in a bowl, then soak apples for 5-10 minutes and pat dry (don’t worry, they won’t taste salty!).
Then pack them with a small container of nut or seed butter for dipping.
Gluten-Free Sweet Treats
Homemade Energy Bites
Blend dates, nuts (if allowed at school), seeds, and coconut into small bite-sized energy balls for a naturally sweet treat that’s super healthy.
I like to make big batches of these and have a stash in the freezer - that way I always have lunchbox snacks handy.
Gluten-Free Muesli Bars
Muesli bars are a quick, easy, and nutritious snack to give kids an energy boost.
Look for gluten-free options that contain whole grains, nuts (if allowed at school), seeds, and dried fruit to keep kids satisfied.
Muesli bars can be high in added sugar, so check the nutrition information panel on the label and go for options with less than 15g added sugar per 100g.
Gluten-Free Fruit Muffins
Make a batch of gluten-free blueberry or banana muffins using mashed ripe banana, gluten-free flour, eggs and honey for sweetness.
Try this Healthy Blueberry Muffins recipe.
Homemade Jelly Cups
Use fruit juice and gelatin to make your own healthier gluten-free jelly cups.
Chia Pudding
A small container of chia pudding made with regular or coconut milk, fruit and some maple syrup makes for a delicious, nutrient-packed gluten-free treat.
Try my recipe for Raspberry & Banana Chia Pudding.
I hope these gluten-free lunchbox ideas give you some fresh inspiration to make packing lunches a little easier!
